Foil Envelope Fish
Effortlessly elegant and bursting with flavor, Foil Envelope Fish is a must-try recipe for seafood lovers and meal-prep enthusiasts alike. This oven-baked dish combines tender fish fillets—like salmon, cod, or tilapia—with a medley of vibrant zucchini, carrots, and sweet cherry tomatoes. Infused with fresh garlic, parsley, and zesty lemon slices, the ingredients are sealed in individual foil packets to lock in moisture and flavor, delivering perfectly flaky fish every time. Quick to prep in just 15 minutes and ready in under 20 minutes of cooking, this recipe is a hassle-free solution for a healthy yet flavorful dinner. Plus, with easy cleanup and customizable veggie options, it’s perfect for a busy weeknight or an elegant dinner party. Serve the foil packets directly for a charming presentation or plate alongside your favorite sides! Search no further for a foolproof baked fish recipe that’s as nourishing as it is delicious.
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Recipe Information
Ingredients
- 4 pieces fish fillets (such as salmon, cod, or tilapia)
- 1 medium zucchini
- 1 medium carrot
- 12 pieces cherry tomatoes
- 1 large lemon
- 2 tablespoons fresh parsley
- 2 cloves garlic
- 2 tablespoons olive oil
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 4 pieces foil sheets
Instructions
Preheat your oven to 400°F (200°C).
Cut the zucchini and carrot into thin slices or matchsticks.
Halve the cherry tomatoes and mince the garlic.
Slice the lemon into thin rounds and chop the fresh parsley.
Cut 4 large squares of aluminum foil, ensuring each piece is large enough to completely wrap a fish fillet and vegetables.
Place one fish fillet in the center of each foil sheet. Drizzle each fillet with about 1/2 tablespoon of olive oil and sprinkle with salt and black pepper.
Evenly distribute the zucchini, carrot slices, cherry tomatoes, and minced garlic around the fish on each foil square. Top each fillet with a couple of lemon slices and a sprinkling of parsley.
Fold up the sides of the foil to create a sealed 'envelope', making sure the edges are tightly crimped to prevent steam from escaping.
Place the foil packets on a baking sheet and bake in the preheated oven for 18-20 minutes, or until the fish is opaque and flakes easily with a fork.
Remove from the oven and carefully open the foil packets, being cautious of escaping steam.
Serve the fish directly in the foil packets or transfer to plates with the vegetables, and enjoy!
Nutrition Facts
Calories |
447 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.1 g | 37% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 605 mg | 26% | |
| Total Carbohydrate | 9.0 g | 3% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 4.0 g | ||
| Protein | 39.2 g | 78% | |
| Vitamin D | 19.1 mcg | 96% | |
| Calcium | 48 mg | 4% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 1020 mg | 22% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
